I agree with Silverback. Chicken is a great source of protein.
However, red meat cooked medium rare also has advantages. I think that some of the roids that the cows/bulls are injected with pass along in the meat. ITs secondary, but hell, I grew up eating a lot of red meat cooked medium rare.
1) Eat 5 to 6 times a day
2) Workout 3 to 4 times per week, resting between days
3) get enough sleep. Studies have shown less than 8 hours of sleep can cause muscle loss due to catabolic reactions. Stress also creates the same conditions.